CrossFit Georgetown – CrossFit
Dec 23 – Normal Hours
Dec 24 – 9AM ONLY
Dec 25 – Closed
Dec 26-27 – Coaches Hours will be posted
Dec 28 – Community WOD
Dec 29 – 31 – Normal Hours
Jan 1 – 9AM ONLY
Activation
Foam Rollers: Quads, IT Band, Glutes, Lower + Upper Back
Lacrosse Balls: Scaps, Delts, Lats, Upper butt
Warm-up
Knock Out! (Basket ball)
2 Teams
Before you can touch the ball and go you must perform 5 burpees. Once you make the goal, your teammate then has to do 5 burpees and has a chance to make their ball…etc….till everyone has gone and the first team to 25 points.
1 basket = 1 point.
Metcon (AMRAP – Rounds and Reps)
25min AMRAP
With a partner – Split as needed
50 Cal AB
40 DB Snatch (60/40)
30 Pull ups